Thanks for your reply BBB
I tried the dig your thumb into the bicipital groove like you suggested in this thread: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_injuries/supraspinatus_tendonitis , and the tendon is definitely sore. I think you're spot on with your diagnosis, but I have a few questions regarding how to resolve it:
- In order to not waste your time, should I just follow the advices you gave in the above-mentioned thread?
- Crossfriction. As I understand this involves pressing the tendon horizontal with your fingers. Correct? Should I apply the ibuprofen gel after or during this massage?
- When you say that I should sort out my scapular positioning/internal rotation, what exactly do you mean? I can provide pics if required.
- When I'm doing heavy squats, my shoulder gets a little uncomfortable. It's not a big thing, but would it be wise to stay off them if they hurt?
- As it's impossible to get a hold of a foam roller here in Norway, I've made my own of a broomstick and some isolation. It's quite uncomfortable using, but can this be a problem?
Regarding my SS, I haven't been able to do any of the tests yet, but will write back in this thread as soon as I have.
Anyways, I've come up with the following routine, and I would appreciate if you cold give me some feedback here
Full body mon/wed/fri:
Warmup: Foam rolling, exercises suggested by Paulster56 (thx btw) what's your take on these vids BBB?
Squats 3x5 (DLs 3x10 on wed)
Seated rows 3x15 (alternate between different variations)
DB rhomboid shrug 3x12
Reverse DB fly 3x12
External/internal band rotations
Stretching: Pecs and lats. 2x60 secs. Pecs first then alternate. Should I add broomstick stretches or anything like that?
Cross-friction massage, mobility work and foam rolling on every resting day.
What do you think?
Last questions. You said that "the biceps tendon is irritated by subacromial impingment". How can this be when the MRI scan came back negative? Wouldn't the PT see if the acromion is type II or III from the scan? Also, isn't it strange that seated rows are pain-free, seeing how much biceps involvement there are?
Thanks again, BBB. I'm sorry if some (all?) of these questions are pretty elementary, but I would really appreciate it if you could answer them.